People of all body types and ages can enjoy yoga. Nevertheless, yoga is slightly challenging for some people. However, you can enjoy the numerous benefit of yoga, such as meditation which can relieve stress, improve your memory and reduce blood pressure.

Here we present you with 10 easy yoga poses which can be done on your bed!

These poses are excellent nighttime routine and they can relieve stress and ease your muscles. According to Jessica Matthews, it is very important to discover the perfect stretch for you before you start yoga. Even though these stretches are simple, you need to consult a doctor prior to starting them.

  1. Mindful Meditation

This pose is perfect for people who desire to spend a couple of minutes in relaxation prior to falling asleep. Sit in a comfortable position, cross your leg. Straighten up so that you can lengthen the spine, and relax your arms. Inhale three times. Focus on the breathing and try to relax.


  1. Forward Bend

In order to do this stretch, sit on your bed and fold your body forwards in a slow manner. Next, slowly move your fingertips towards your toes. If it is not possible for you to reach your feet, try to touch your thighs, shins or ankles. Breathing out will deepen the stretch, so focus on that.


  1. Child’s Pose

Put yourself in a kneeling position on your bed, place the toes behind you. Your knees need to be spread hips width apart. Gradually, lean downward till you are lying in the middle of your thighs. Remain in this position for as long as you can.


  1. Winding Down Twist

This pose does wonders for your upper body and your spine. Sit on your bed with your legs crossed and slowly bend your body to the left. Rotate your head so that you are looking over your left shoulder. Take a deep breath and return to the center position in a slow manner. Do this twist with your other body side.


  1. Reclining Goddess

This is one of the most enjoyable poses. In this pose, you are lying flat on the bed. Next, you bend your knees and place the soles of the feet near. Your hands need to be placed by each body side. Your arms need to fall by your sides. If you feel strain or cramping of some kind, just put some pillows under your knees.


  1. Legs On The Wall

This pose is going to relieve tension in your legs, according to Vyda Bielkus, who is a yoga instructor.

You need to sit on the bed and face the wall. Next, lie back and stretch the legs onto the wall.  Your arms need to be by your side, palms faced down. Take a slow breath while feeling the stretch.


  1. Rock-A-Bye Roll

This is a very stimulating, yet calming pose. You need to position yourself on your back and move your knees towards your chest. Your ankles need to be crossed together and your arms surrounding your shins. Move your body forwards, then backwards, breathing out as you perform the stretch.


  1. Pigeon Pose

This pose is very intense, but it will do wonders for your tired legs. Position yourself on your hands and knees, your hands need to be shoulders width apart. Move your left knee forwards, in the space between your hands and extend the right leg behind you. Breathe out, and bend your body forwards above the left knee. Remain in this position for as long as you can, then switch sides.


  1. Easy Supine Twist

This stretch is ideal for the mornings. Lie on your back and move the knees slowly towards the chest. Make sure to hold the legs behind the knees using your left arm. Move your knees downwards to the bed on the left side. Your head should follow and glance towards your left. Remain in this position for a while and then switch sides.


  1. Fish Pose

This pose may be intense at the beginning, particularly for people whose backs are sore. Position yourself flat and put your hands under your hips. Next, gradually raise the chest stretching your head backwards in a slow manner. Remain in this position for a while, return to starting position and then do it again.




Get more stuff like this
in your inbox

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.